Ingredients with Measurements:
- 1 tablespoon vegetable oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 tablespoon curry powder
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon turmeric
- 1/4 teaspoon cayenne pepper
- 1 can (14.5 ounces) diced tomatoes, undrained
- 1 can (14.5 ounces) chickpeas, drained and rinsed
- 1 sweet potato, peeled and diced
- 1 zucchini, diced
- 1 red bell pepper, diced
- 1 cup vegetable broth
- Salt and pepper, to taste
- Fresh cilantro, chopped (optional)
Special equipment needed:
- Large pot or Dutch oven
- Wooden spoon or spatula
- Cutting board
- Chef's knife
Step-by-step instructions:
1. Heat the vegetable oil in a large pot or Dutch oven over medium heat.
2. Add the onion and garlic and sauté for 2-3 minutes until the onion is translucent.
3. Add the curry powder, cumin, coriander, turmeric, and cayenne pepper and stir to combine.
4. Add the diced tomatoes, chickpeas, sweet potato, zucchini, and red bell pepper to the pot.
5. Pour in the vegetable broth and stir to combine.
6. Bring the mixture to a boil, then reduce the heat to low and let it simmer for 20-25 minutes until the vegetables are tender.
7. Season with salt and pepper to taste.
8. Serve hot, garnished with fresh cilantro if desired.
Time:
Preparation time: 15 minutes
Cooking time: 25 minutes
Temperature:
Medium heat for sautéing and boiling, low heat for simmering
Serving size:
4-6 servings
Nutritional information:
Calories: 200
Fat: 4g
Carbohydrates: 36g
Protein: 7g
Fiber: 8g
Sugar: 9g
Sodium: 480mg
Substitutions for ingredients:
- Can substitute olive oil for vegetable oil
- Can substitute any type of onion for the chopped onion
- Can substitute any type of canned diced tomatoes for the undrained diced tomatoes
- Can substitute any type of canned beans for the chickpeas
- Can substitute any type of potato for the sweet potato
- Can substitute any type of squash for the zucchini
- Can substitute any type of bell pepper for the red bell pepper
- Can substitute chicken or beef broth for the vegetable broth
Variations:
- Add 1 cup of coconut milk for a creamier curry
- Add 1 tablespoon of grated ginger for a spicier curry
- Add 1 cup of frozen peas for a pop of color and texture
- Add 1 cup of cooked lentils for extra protein
- Add 1 tablespoon of honey for a touch of sweetness
Tips and tricks:
- Cut the vegetables into similar-sized pieces for even cooking
- Use a wooden spoon or spatula to stir the curry to prevent the vegetables from breaking apart
- Taste and adjust the seasoning as needed before serving
- Serve with rice or naan bread for a complete meal
Storage instructions:
- Store any leftover curry in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
- Reheat the curry in a pot over medium heat until heated through.
Presentation ideas:
- Serve the curry in a large bowl or individual bowls.
- Garnish with fresh cilantro or chopped peanuts for added texture and flavor.
Garnishes:
- Fresh cilantro
- Chopped peanuts
- Sliced green onions
- Sliced jalapeños
Pairings:
- Basmati rice
- Naan bread
- Roasted vegetables
Suggested side dishes:
- Cucumber salad
- Roasted cauliflower
- Steamed broccoli
Troubleshooting advice:
- If the curry is too thick, add more vegetable broth or water to thin it out.
- If the curry is too thin, let it simmer for a few more minutes to thicken.
Food safety advice:
- Make sure to wash all vegetables before using them.
- Store any leftover curry in the refrigerator within 2 hours of cooking.
Food history:
- Curry is a dish that originated in India and has since spread to other parts of the world, including the Caribbean.
Flavor profiles:
- Spicy, savory, and slightly sweet
Serving suggestions:
- Serve the curry hot with rice or naan bread.
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Region: Indian